Just like fashion trends, it seems that workout trends tend to come and go. Many years ago, the Russian bodybuilders were using equipment that looked like cannon balls for their strength training.
They had no way of knowing that 300 years later, their workouts would be used to create classes in gyms all over the world. The main reason that kettlebells are such a popular piece of workout equipment is that they offer strength training, flexibility, balance, and cardio all at the same time.
Using kettlebell weights in your daily workout is a great way to increase your lean muscle as well as strengthen your core. There are so many different things you can do- from strength training to high intensity interval training (HIIT) workouts. Plus, they will last forever, which makes them an excellent investment. Following, you will find some information on the most popular kettlebell workout as well as the benefits it offers you.
Get Started with Kettlebells
Depending upon what you are trying to accomplish with your kettlebell workout, you’ll want to make sure you choose the proper weight. Basically, a good rule of thumb is this: men should start with 35 pounds and women should start with around 18 pounds. If you use too much weight right away, you can end up with an injury- so it’s best to start light and work your way up.
Daily Workout Routine for Kettlebells
Following are a few exercises you can do with your kettlebells every day.
Around the Body Pass
Start by standing with your feet approximately hip-width apart and hold the kettlebell in front of you at torso level with both hands. Release it into your right hand and move both arms behind you. Pass the kettlebell from your right to your left hand and then bring both hands back to the front. You will do one full circle around your body. This is one rep. Do this nine more times (a total of ten)- then switch hands. Make sure that your core is engaged the whole time and don’t move your hips.
Bent Row
Start by placing the kettlebell in you right hand and squat. Then, bend forward from your hips until your torso is nearly parallel with the floor. Allow the kettlebell to hang at arm’s length. Hold your torso still as you bring the kettlebell to the side of your chest, elbow by your side. Then, lower back to the starting position. This is one rep. Do 9-11 more for a total of 10-12. Then, switch sides.
Dead Lift
Start by positioning yourself with feet hip-width apart. Place the kettlebell on the floor between your feet. Then, squat and grab the kettlebell by the handle using both hands. Make sure you keep your back straight. Squeeze glutes and brace abs, slowly pushing into your heels as you stand, keeping arms extended. This is one rep- do 9-11 more for a total of 10-12.
Figure 8
Start with your feet a little wider than hip-width. Bend your knees into a quarter squat, keeping your back straight and your chest up. Place one arm on each side of your left leg, holding the kettlebell behind your leg. Grab the weight with your left hand and- going between your legs- swing it in front of your left leg and behind the right one. Then, grab with right hand and go in front of right leg and between your legs- back to the starting position, behind the left leg. This is one full rep- do 9 more for a total of 10. Your movements should be slow/controlled- not fluid.
Half Get-Up
Start by lying down on your exercise mat, face up. Keep your legs straight. Hold the kettlebell in your right hand above your shoulder. Bend left knee, placing foot on floor and prop yourself with your left arm. The weight should be kept in line with your shoulder as you sit up until your back is straight. Reverse to go back to start. This is one rep. Do 4 more for a total of 5 and then switch sides.
The Swing
Start by grabbing the kettlebell with both hands and your feet a little wider than hip-width apart. Move into a squat until thighs are almost parallel to the floor. Then, stand immediately, swinging the kettlebell up to shoulder height. As it begins to arc back down, bend back into a squat and swing the kettlebell back between your legs. This is one rep. Do 14- 19 more for a total of 15-20. If you have back problems, you should do this move without weight.
Front Squat
Start by positioning yourself with your feet hip width apart. Grip the kettlebell with both hands and hold it in front of your chest with your elbows close to your body and bent. Keep chest up and back straight. Bend knees to 90 degree angles and push hips back. Press into your heels and then go back to standing. This is one full rep. Do 9 to 14 more for a total of 10 to 15. Keep in mind that your knees should be kept over- not in front of- your toes when you get to the bottom of the squat.
This is just a sample of the daily workout you can do with your kettlebells. As you can see, it involves your whole body- it’s not like traditional isolation exercises.
